image
image
 image
image
 image
 

Nutrition information Sorted by Grams of Protein

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Breakfast Cereals

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

<
Name of Food Calorie Protein Fats Carbohydrates
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular 366 31.43 9.56 49.38
Cereals ready-to-eat, wheat germ, toasted, plain 382 29.1 10.7 49.6
Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ 372 26.55 7.78 58.11
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 379 22.5 1.55 71
Cereals ready-to-eat, KASHI GoLEAN by Kellogg 314 21 3.1 71
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein 367 19 2.7 73
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 200 17.56 5.16 59.51
Cereals ready-to-eat,, KASHI GoLEAN CRUNCH by KELLOGG 377 17.5 5.8 67.9
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 364 17.03 7.97 62.94
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 366 16.26 2.15 76.39
Cereals, oats, regular and quick and instant, not fortified, dry 384 16 6.3 67
Cereals ready-to-eat, UNCLE SAM CEREAL 431 15.98 11.6 65.78
AMARANTH FLAKES 353 15.54 7 71.15
Cereals, oats, instant, fortified, plain, dry 369 15.5 6.1 64
Cereals ready-to-eat, granola, homemade 490 14.87 24.36 52.95
Cereals ready-to-eat, wheat, puffed, fortified 364 14.7 1.2 79.6
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes 353 14.44 1.41 78.15
Cereals, ROMAN MEAL, plain, dry 322 14.4 2.2 72
Cereals, RALSTON, dry 341 14.1 2.1 72.1
Cereals ready-to-eat, KASHI Medley by Kellogg 378 14 4 77
Cereals, QUAKER, Mother's Instant Oatmeal (Non-Fortified), Dry 359 13.7 7.1 65.81
Cereals, QUAKER, Quick Oats, Dry 371 13.7 6.87 68.18
Cereals ready-to-eat, KASHI Heart to Heart by KELLOGG 356 13.4 4.8 76.7
Cereals, MAYPO, dry 385 13.2 5.3 72
Cereals, WHEATENA, dry 357 13.1 2.9 75.6
Cereals, QUAKER, Instant Oatmeal, low sodium, dry 365 13 7.09 67.29
Millet, puffed 354 13 3.4 80
Cereals ready-to-eat, TASTEEOS 393 12.8 2.8 79.1
Cereals ready-to-eat, bran, malted flour, single brand 287 12.7 2.1 78.2
Cereals ready-to-eat, KRAFT, POST 100% BRAN Cereal 287 12.7 2.1 78.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 260 12.5 3.32 74
Cereals ready-to-eat, KRAFT, POST THE ORIGINAL SHREDDED WHEAT 'N BRAN Cereal 334 12.5 1.4 79.9
Cereals ready-to-eat, wheat, bran, shredded, plain, salt and sugar free, single brand 334 12.5 1.4 79.9
Cereals ready-to-eat, Puffed KASHI by Kellogg 365 12.4 2 81.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K RED BERRIES 369 12.4 1 80.6
Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal 372 12.38 5.11 74.89
Cereals, QUAKER, farina, enriched cinnamon flavor, dry 346 12.11 0.79 74.54
Cereals ready-to-eat, QUAKER, MOTHER'S TOASTED OAT BRAN CEREAL, Brown Sugar Flavor 373 11.9 5.17 74.92
Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds 467 11.77 18.02 67.2
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Vanilla Cinnamon, dry 363 11.71 4.65 72.03
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Golden Brown Sugar, dry 363 11.6 4.72 71.65
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL 373 11.5 2.8 77.4
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free, single brand 340 11.38 2.4 78.56
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 192 11.3 3.5 77
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry 333 11.3 2.58 73.44
Cereals, ready-to-eat, ALPEN 352 11.2 3.3 75.7
Cereals, MALTEX, dry 352 11.2 2.1 77.3
Cereals, whole wheat hot natural cereal, dry 342 11.2 2 75.2
Cereals ready-to-eat, KELLOGG, KELLOGG'S Shredded Wheat Miniatures 332 11.2 1.52 80
Cereals, ready-to-eat, MALT-O-MEAL, TOASTY O'S 372 11.07 6.03 74.67
Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES 378 11.04 4.32 78.34
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 369 11 6 74
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 350 11 3.5 77
Cereals ready-to-eat, GENERAL MILLS, HARMONY 365 11 2.2 79
Cereals, QUAKER, Instant Grits Product--Ham 'n' Cheese 359 10.83 4.69 71.98
Cereals, QUAKER, farina, Creamy Wheat, enriched, dry 349 10.82 0.95 76.13
Cereals ready-to-eat, wheat and malt barley granules, plain, single brand 359 10.8 1.9 81.3
Cereals ready-to-eat, KRAFT, POST GRAPE-NUTS Cereal 359 10.8 1.9 81.3
Cereals, QUAKER, Scotch Barley, regular and quick, dry 346 10.74 2.24 76.38
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY 353 10.7 1.4 78.6
Cereals ready-to-eat, QUAKER, 100% Natural Granola Oats and Honey 455 10.6 18.83 66.43
Cereals, CREAM OF WHEAT, instant, dry 366 10.6 1.4 75.5
Cereals, farina, enriched, dry 369 10.6 0.5 78
Cereals, farina, unenriched, dry 369 10.6 0.5 78
Cereals, QUAKER, Instant Oatmeal, NUTRITION FOR WOMEN, Apple Spice, dry 360 10.57 4.18 74.01
Cereals, CREAM OF WHEAT, regular, dry 370 10.5 1.5 76.5
Cereals, MALT-O-MEAL, plain, dry 368 10.5 0.9 77.7
Cereals, MALT-O-MEAL, chocolate, dry 368 10.5 0.9 77.7
Cereals ready-to-eat, QUAKER, MOTHER'S CINNAMON OAT CRUNCH 380 10.49 4.64 79.21
Cereals ready-to-eat, KRAFT, POST THE ORIGINAL SHREDDED WHEAT Cereal 340 10.4 1.2 82.9
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 465 10.32 17.9 65.74
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free, spoon size, single brand 340 10.3 1.1 83
Cereals ready-to-eat, KRAFT, POST THE ORIGINAL SHREDDED WHEAT SPOON SIZE Cereal 340 10.3 1.1 83
Cereals, QUAKER, Instant Grits Product with Imitation Bacon Bits and Cheddar Flavor, Dry 363 10.29 5.35 72.49
Cereals, CREAM OF WHEAT, quick, dry 361 10.2 1.3 75
Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES 378 10.11 4.28 79.83
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRUNCHEROOS 361 10.1 5 77
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size 344 10.1 1.6 81
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP WITH ALMONDS 397 10 8.4 76
Cereals ready-to-eat, KASHI Good Friends by Kellogg 309 10 4 81.3
Cereals ready-to-eat, Honey Puffed KASHI by Kellogg 379 10 3.3 83.3
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 355 10 3.2 81
Cereals ready-to-eat, wheat and malt barley flakes 365 10 2.9 81.5
Cereals ready-to-eat, KRAFT, POST GRAPE-NUTS Flakes 365 10 2.9 81.5
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 345 10 2 81
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 318 10 2 79
Cereals, QUAKER, Instant Grits Product with Redeye Gravy and Imitation Ham Bits, Dry 346 9.93 1.75 76.62
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 375 9.92 4.38 78.1
Cereals, QUAKER, corn grits, instant, with imitation bacon bits, dry 349 9.85 1.65 77.35
Cereals ready-to-eat, whole wheat, shredded, presweetened, single brand 385 9.82 3.77 81.22
Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 340 9.8 1.6 80.4
Cereals ready-to-eat, MUESLI, dried fruit and nuts 340 9.7 4.9 77.8
Cereals, CREAM OF WHEAT, mix'n eat, plain, dry 361 9.7 1.2 75.6
Cereals ready-to-eat, FAMILIA 388 9.5 6.3 73.8
Cereals ready-to-eat, bran flakes, single brand 320 9.4 2.2 80.4
Cereals ready-to-eat, KRAFT, POST Bran Flakes 320 9.4 2.2 80.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN SQUARES MINI-WHEATS 336 9.4 1.6 79.2
Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 380 9.39 8 75.37
Cereals ready-to-eat, KRAFT, POST GREAT GRAINS Crunchy Pecan Cereal 408 9.3 11.8 71.4
Cereals ready-to-eat, whole wheat, rolled oats, presweetened, with pecans 408 9.3 11.8 71.4
Cereals, QUAKER, Instant Oatmeal, Honey Nut, dry 389 9.29 8.37 72.58
Cereals ready-to-eat, QUAKER, Toasted Oats/OATMMM'S 380 9.23 5.1 77.91
Cereals ready-to-eat, QUAKER, Honey Nut Heaven 392 9.15 7.46 77.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX 357 9.1 5.5 73
Cereals ready-to-eat, KELLOGG, KELLOGG'S Puffed Wheat 332 9.1 1.6 81.8
Cereals, QUAKER, Instant Oatmeal, French Vanilla Flavor, dry 369 9.05 4.93 75.73
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 373 9 4 80
Cereals ready-to-eat, GENERAL MILLS, OATMEAL CRISP WITH APPLES 377 9 3.9 82
Cereals ready-to-eat, GENERAL MILLS, KABOOM 383 9 3.7 81
Cereals ready-to-eat, GENERAL MILLS, Oatmeal Raisin Crisp 370 9 3.7 81
Cereals ready-to-eat, GENERAL MILLS, PARA SU FAMILIA Raisin Bran 309 9 2.3 74
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 366 8.93 4.83 75.28
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 375 8.91 4 79.64
Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, Dry 364 8.9 4.67 75.15
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 365 8.87 5.5 73.69
Cereals, QUAKER, Instant Oatmeal EXPRESS Cinnamon Roll, Dry 371 8.85 5.04 76.34
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry 368 8.85 4.75 75.86
Cereals, corn grits, white, regular and quick, enriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, white, regular and quick, unenriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, yellow, regular and quick, enriched, dry 371 8.8 1.2 79.6
Cereals, corn grits, yellow, regular and quick, unenriched, dry 371 8.8 1.2 79.6
Cereals ready-to-eat, QUAKER, Oatmeal Cereal, Brown Sugar Bliss 384 8.78 5.56 79.69
Cereals ready-to-eat, HEALTHY CHOICE, KELLOGG'S Almond Crunch with Raisins 360 8.7 4.66 78.6
Cereals ready-to-eat, KELLOGG, KELLOGG'S HONEY FROSTED MINI-WHEATS, bite size 340 8.7 1.6 81.4
Cereals ready-to-eat, NUTRI-GRAIN, WHEAT, see new product 08292 360 8.7 1 84.6
Cereals, oats, instant, fortified, with cinnamon and spice, dry 370 8.59 4.67 76.97
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 370 8.59 4.67 76.97
Cereals, QUAKER, hominy grits, white, quick, dry 347 8.53 1.36 79.16
Cereals, QUAKER, hominy grits, white, regular, dry 347 8.53 1.36 79.16
Cereals ready-to-eat, KRAFT, POST BANANA NUT CRUNCH Cereal 422 8.5 10.3 74
Cereals ready-to-eat, whole wheat, rolled oats, presweetened, with walnuts and fruit, single brand 422 8.5 10.3 74
Cereals, QUAKER, Instant Oatmeal EXPRESS, Golden Brown Sugar, dry 372 8.5 4.78 77
Cereals ready-to-eat, oats, corn puffed mixture, presweetened, single brand 405 8.5 4.1 83.5
Cereals ready-to-eat, KRAFT, POST Frosted ALPHA-BITS Cereal 405 8.5 4.1 83.5
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 319 8.5 2.5 76.3
Cereals, QUAKER, corn grits, instant, plain, dry 342 8.43 0.97 78.82
Cereals ready-to-eat, KELLOGG, KELLOGG'S Puffed Rice 412 8.4 1.5 87.2
Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry 366 8.37 5.97 73.08
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN 409 8.3 14.6 71.4
Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal 403 8.28 7.34 78.27
Cereals, QUAKER, hominy grits, yellow, quick, dry 337 8.26 1.66 77.76
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins 380 8.2 5.1 79.6
Cereals, QUAKER, corn grits, instant, butter flavor, dry 366 8.09 5.51 75.04
Cereals, QUAKER, Instant Oatmeal EXPRESS, Baked Apple, dry 367 8.07 4.62 77.43
Cereals ready-to-eat, KRAFT, POST GREAT GRAINS Raisin, Date & Pecan Cereal 377 8 8.4 73.2
Cereals ready-to-eat, whole wheat, rolled oats, presweetened, with nuts and fruit, single brand 377 8 8.4 73.2
Cereals ready-to-eat, GENERAL MILLS, BASIC 4 367 8 5.1 77
Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola with Raisins 366 8 5 80
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 389 8 4.9 83
Cereals ready-to-eat, GENERAL MILLS, NATURE VALLEY LOW FAT FRUIT GRANOLA 386 8 4.6 80
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 365 8 4.39 77.92
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios 361 8 4 81
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 197 8 2.7 81
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 324 8 2.5 75
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry 386 7.99 7.52 74.72
Cereals, QUAKER, Instant Oatmeal, Baked Apple, dry 363 7.99 4.39 77.09
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 390 7.95 5.46 81.18
Cereals ready-to-eat, KELLOGG, KELLOGG'S STRAWBERRY MINI-WHEATS 335 7.9 2 80
Cereals ready-to-eat, bran flakes with raisins, single brand 317 7.9 1.8 78.1
Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal 317 7.9 1.8 78.1
Cereals ready-to-eat, KRAFT, POST HONEY BUNCHES OF OATS with Almonds Cereal 407 7.8 8.5 78
Cereals ready-to-eat, corn, whole wheat, rolled oats, presweetened, with almonds, single brand 407 7.8 8.5 78
Cereals ready-to-eat, wheat, shredded, presweetened, single brand 352 7.8 1.9 83.8
Cereals ready-to-eat, KRAFT, POST Frosted Shredded Wheat Bite Size Cereal 352 7.8 1.9 83.8
Cereals, oats, instant, fortified, with raisins and spice, dry 360 7.76 4.27 76.31
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 360 7.76 4.27 76.31
Cereals, QUAKER, Instant Oatmeal,TREASURE HUNT, dry 369 7.72 4.76 76.93
Cereals ready-to-eat, JUST RIGHT with Crunchy Nuggets 371 7.7 2.7 83.7
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 333 7.7 1.4 83
Cereals ready-to-eat, corn flakes, low sodium 399 7.7 0.3 88.8
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS with "DINOSAUR BONES", Brown Sugar Cinnamon, dry 389 7.67 7.47 75.85
Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS 384 7.57 3.37 83.73
Cereals ready-to-eat, QUAKER, CRISPY CORN PUFFS Cereal 376 7.23 2.88 83.5
Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE CINNAMON SQUARES MINI-WHEATS 331 7.2 1.8 80.1
Cereals ready-to-eat, KRAFT, POST FRUIT & FIBRE Dates, Raisins & Walnuts Cereal 385 7.1 5.6 76.2
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 385 7.1 5.6 76.2
Cereals ready-to-eat, KRAFT, POST HONEY BUNCHES OF OATS Honey Roasted Cereal 394 7.1 5.5 81.9
Cereals ready-to-eat, corn, whole wheat, rolled oats, presweetened, single brand 394 7.1 5.5 81.9
Cereal ready-to-eat, CRISPY BROWN RICE 388 7.1 3.5 86
Cereals ready-to-eat, frosted oat cereal with marshmallows 388 7.1 3.5 84.1
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 416 7.05 9.15 78.73
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 380 7 3.8 83
Cereals ready-to-eat, KELLOGG, KELLOGG'S JUST RIGHT Fruit & Nut 366 7 3.3 81.7
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX 338 7 2.5 84
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 250 7 2.15 80
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 311 7 2 75
Cereals ready-to-eat, GENERAL MILLS, WHEATIES Raisin Bran 333 7 1.7 81
Cereals ready-to-eat, GENERAL MILLS, RICE CRUNCHINS 381 7 1 86
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 383 7 0.9 87.77
Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 373 7 0.9 86